Good morning,
RM in bench press was 125
I am having a difficulty in planing a warm-up sets before the right weight. On the begining of my training it was not so importatnt since the weight was far from my RM it was not a problem. But "as times go by" the weight has increased and a warm-up sets planned by me was too havy. I was looking for some kind of articles in google and found only genneral advise that a warm-up set must be. But how plan it?
For example, on the first week I had (for bench press, becaeuse this is a trainig to improve bench press):
20x6 | 60x5 | 75x5| 90x4 | 100x4 | and the training weights 105x3 | 105x3 | 105x3.
And it was ok becaeuse it was far from RM. But when I was doing bigger weights - closer to my RM:
45x6 | 80x5 | 100x5| 115x4 | 120x4 | and then training sets 130x2 | 130x2 I was very tired and unable to bench press trainig sets.
I'd like to ask you how to plan a good warm-up sets?
The starting strength warm up app is pretty good for warm ups on all the lifts. My bench is still a pathetic 162.5lbs, but the last warm up is a single at 155 and its just enough to prepare for the work sets.
Thank you for your answer but unfortunately it is not good enough for me. I don't like so much to wear a cellphone with me on gym while I'm training. Of course I could write down from the cellphone before training the warm-ups but I would like the most to learn myself how to plan warm-up. I hope that there're some principles I could learn and then apply them on my own.
Thank you for your answer but it is not good enough for me. I don't like to wear a cell phone by me while I'm training in the gym. Of course I could write down the warm up before training but It's not what I'm aiming for. I would like to learn if there're some principles for warm-up sets, learn them, and then apply.
Bar x 2x5
45% of work weight x 1x5
60% x 1x5
85% x 1x3
95% x 1x2
Work Sets
Bench (because numbers are much lower than Squat or Dead...and because I'm a shit bencher :P )
Bar x 2x5 or Bar x 1x10
60% x 1x5
80% x 1x5
90% x 1x3
Work Sets
Deadlift
50% x 1x5
65% x 1x5
75% x 1x3
85% x 1x2
92.5% x 1x1
Work Set(s)
Press
Bar x 2x5 or Bar x 1x10
60% x 1x5
75% x 1x5
87.5% x 1x3
Work Sets
* note: the percentages aren't exact it's just in that range as best I can make it (based on plates available). It's something of a mashup between the way Wendler does things and how it's outlined in PP. It seems to work fine.
Wow. You guys put a lot more thought into warming up than I do. I don't plan anything in particular, just enough to get warm and loose enough to do the lift right. This may be because I'm lazy and don't want to mess with more plates than I need to, so no putting on 10s and then taking them off for 25s.
Assuming a working weight of 425 for 3 sets of 5, my squat warmup would usually look something like this:
Bar x 5-10 (Often twice)
135 x ~5
225 x 3-5
315 x 3
405 x 1-2
425 x 3 x 5
No percentages, and I may repeat a warmup set if I feel the need. I don't have set rest periods between warmup sets, but I don't race through them either. I'll generally move around and keep moving to help warm up.
For press, assuming 185 for the same rep scheme:
Bar x 5-15
(95 x 5-10) (Might skip, depends on the day)
135 x 3-5
155 x 3
185 x 3 x 5
It's less warmups, but I'm already warm overall from squats, and it's a lighter weight. Anyway, do whatever it takes to get you warm, but not so much as to wear you out.
Thank you gentlemen,
it was very helpfull and I decided to mixed the tips from the article with advices of Strength_Power_Progress. The last set of the warm-up before the bench press will be at 90% of work set, and 95% on the DL and SQ. I think that I will even have a litle bit more jump of weigth in DL than in SQ. I'm plannig so far something like that:
Bech press: (weight/reps)
20/6
40/5
70/3
105/1
115/1
125/1
working weight: 140/1
On the squat:
20/6
50/5
70/3
90/1
110/1
125/1
140/1
working weight:
150/2
150/2
I experinced recently even on the squats that if volume of warm up is too big it's not good becaeuse I feel weak and I have huge problem to do working sets.
I didn't like bench pressing for most of the time, but since I started to improve my technique I liked it more but still I am not enough happy about my benching.
It looks like you found something that works better for you, so great. I follow essentially the SSBT and Andy Baker's warmup philosophies, albeit with a little higher volume at moderate weights, and I really think that it helps the work sets feel less heavy. Usually, I like to do about 10 reps with the bar, jump up half plates until I reach ~90% of the workset. However, I find 40 - 50 lbs too much of a jump if my worksets are under 2 plates. So for OHP, I usually do 4 warmup sets, spaced so that the last is a single at 90%. Last time I did
45 x 8
75 x 5
105 x 4
130 x 1
145 worksets
I also find it more assuring to squat a little over 90% as my last Squat warmup, but not as much for Bench and Deadlift.
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How to plan a warm-up sets, in a bench press.
Originally Posted by Anthony King
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